Jessie Floss made small changes and transformed her body forever

Running strong, Jessie Floss started off her weight loss journey by making small adjustments so she’s wound up finishing stronger and fitter than ever before

Small changes

In 2012, I made an effort to begin eating smaller meal portions. Towards the end of the year, I noticed my clothes were fitting looser, which was encouraging.

Setting a small goal

In November 2012, I decided to challenge myself and set a goal to get on my elliptical for 30 minutes every day when I got home from work.

Fitter by the day

After four weeks, without any change to my diet, I lost five pounds and said to myself: “I can do this.” I continued this simple routine for three months. In February 2013, I increased my elliptical time to 45 minutes, five days a week.

Testing the fuel

I began using MyFitnessPal to track my calories burned and consumed every day. It was such an eye opener to see what I was eating when I logged it in, so I started to make smarter food choices.

Going off road

Once I got my diet right, I pulled out my mountain bike and began riding the off road trails every week, then added 30 minutes of weight resistance training.

Setting a goal

I started training for a 5K mud run that turned out to be one of the hardest things I had ever done, but it was so much fun at the same time.

Finding enjoyment

After the mud run, I continued to run three miles with my hubby by my side. I have a new found love for running and continue to run five days a week.

Diet 2.0

I eat every two or three hours to help metabolism and avoid sugar, bread and processed foods. On Saturdays, I come up with my meal plan for the week and on Sundays I prepare everything.

Planning to succeed

Meal 1: Protein shake

Meal 2: Oatmeal (1/2 cup), 1 banana

Meal 3: 4oz turkey, 2 cup lettuce, tomato (1/4 cup), bell pepper (1/4 cup), mustard (1 tbsp)

Meal 4: Almonds (1/4 cup)

Meal 5: 4oz grilled chicken, broccoli (1/2 cup)

Meal 6: 1 rice cake, peanut butter (1 tbsp)

Running the numbers

I made sure I was burning roughly 536 calories during each training day and trained six days a week to maximize muscle gain and shed body fat.

Frequency get results

I lift as heavy as possible to build strength and use 3x 8-10 reps while training each body part twice a week.

Meal breakdown

To make sure I was well rested, I’d train for four days straight then take a rest day. Then, on Sundays I’d enjoy a two-hour mountain bike session.

Getting the heart rate going

I do a three mile run in the morning, then, later in the day I’ll start my gym session with 15 minutes of high intensity interval training on the elliptical trainer, before my weights workout.

Typical leg workout

This included the following moves: one leg squats, toe raises, hip abduction, hamstring pull, thigh pull. I’d do three sets of 10 reps on each.

The little things

Each pound I lost was a huge accomplishment and I told myself I’d be successful in losing the next pound.

Looking to others

I was constantly searching and reading online success stories and looking at before and after photographs for motivation and encouragement.

New lease on life

I feel like a whole new person who can do anything. I believed in myself and focused on the positive, while signing up for obstacle course races and CrossFit.

The next steps

I am considering training for longer distance running to work towards a ½ marathon. My husband was my biggest supporter. I have him to thank for helping me reach my goals.

Find transformation stories and more in every issue of TRAIN for HER.